How to lose three minutes and three kilos...

Recently picked up your 40 min training plan as I'm attempting to run a quick 10 on 15 September.

My previous best is 41:34 but that was before my wee lad came along nearly two years ago. Since then I've been mainly eating and playing lethargic hockey, but recently started getting back into things on and off and ran 43:24, albeit with a quite a bit of cycling alongside (around 80 miles a week).

I had no expectation of actually successfully going under 40 minutes in September but since starting the plan things have been promising - made 5x2 at 3:55 and 6x1 at 3:45 both on a treadmill with the gradient up. Didn't actually stop between those periods, just slowed down to 5 min per km which meant I averaged 4:02 for over 7.5 km on the second session. As a result I've cut the cycling to see how fast I can go.

Hit my first snag this week attempting to run the first paced 5km under 20 mins, ended up only making 4km at 20 minute pace. I have few things to blame/learn from - I wasn't carrying water and needed some, it was hot (30 Celsius) and windy, and my asthma flared up and I ran my third km far too quickly (3:40) but I was still disappointed and a bit surprised. Truth be told I expected to smash it.

Had a few questions:

How concerned should I be about the failed five? Is it a big setback or understandable in the circumstances? Mainly looking for reassurance tbh. How much quicker should I look to go during the 5x2 and 6x1 in cycle two? If I am to time race day with the end of a cycle then I need to leave a gap of a few days, conveniently I have a holiday coming up at the end of the current cycle. What should I do during the "down time"? I was thinking just some easy running to keep my eye in, possibly with a single tempo session.

Ok thanks, for this and all the time you clearly spend on these programs and giving advice.

In case it wasn't clear I ran the 4k in 16 minutes so not a total disaster, just expected to make the five at that pace. I do feel I have more in me for the tempo sessions - I kicked on the last of the 6x1 runs which was closer to 3:40 - but I am happy to keep my feet on the ground if that's what is advised. The fact I can get back on the bike is good news for my wallet and mental well-being given alternative commuting methods!

Re. downtime it isn't going to be realistic for me to start my next cycle while I'm away next week. It would mean hitting the 1 hr 30 minute run a day after a wedding with a two year old in tow. Happy to run, but I am likely going to need something to tide me over for four days till I am back in the UK when I can begin the second cycle. As you say though, doesn't need to be decided now.

Rubbish news, I'm injured sadly. My left calf went on my easy ten today. Hardly any warning, one twinge and that was it.

The good news is it doesn't seem that bad. Still I'm going to abandon this cycle while it heals and do some strength work. Plan to build up with some light running to hopefully start the next cyle as planned.

Hockey this week was clearly too much. Will do my best to learn my lesson